Almonds vs cashews: which is healthier?
Almonds are more nutrient-dense, scoring 64/100 against 32/100 for cashews. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Almonds
579 kcal per 100 g. 1 oz (about 23 almonds): 28 g
Higher scoreCashews
553 kcal per 100 g. 1 oz (about 18 cashews): 28 g
Which to pick for your goal
- Fewer caloriesAbout even579 vs 553 kcal per 100 g
- More proteinAlmonds21 vs 18 g per 100 g
- More fiberAlmonds13 vs 3.3 g per 100 g
- Less sugarAlmonds4.3 vs 5.9 g per 100 g
- More potassiumAbout even733 vs 660 mg per 100 g
- Less saturated fatAlmonds3.8 vs 7.8 g per 100 g
Nutrition side by side
| Nutrient | Almonds, 100 g | Cashews, 100 g | Almonds, 28 g | Cashews, 28 g |
|---|---|---|---|---|
| Calories | 579 kcal | 553 kcal | 162 kcal | 155 kcal |
| Protein | 21 g | 18 g | 5.9 g | 5.1 g |
| Carbohydrates | 22 g | 30 g | 6 g | 8.5 g |
| Sugars | 4.3 g | 5.9 g | 1.2 g | 1.7 g |
| Fiber | 13 g | 3.3 g | 3.5 g | 0.9 g |
| Fat | 50 g | 44 g | 14 g | 12 g |
| Saturated fat | 3.8 g | 7.8 g | 1.1 g | 2.2 g |
| Vitamin C | 0 mg | 0.5 mg | 0 mg | 0.1 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 733 mg | 660 mg | 205 mg | 185 mg |
| Iron | 3.7 mg | 6.7 mg | 1 mg | 1.9 mg |
| Calcium | 269 mg | 37 mg | 75 mg | 10 mg |
| Magnesium | 270 mg | 292 mg | 76 mg | 82 mg |
| Sodium | 1 mg | 12 mg | 0.3 mg | 3.4 mg |
Last updated . Scores use the HowHealthyIs Score method.